In this article I would like to suggest some exercise and work-out techniques and tips to help maintain the muscle-mass and allow for a thorough body blood-flow along with a proper food intake to help enhance the metabolism of body.
According to research and my experience, it is advisable to do weight-training and cardio exercises after Iftaar only. Dehydration, fatigue and weariness can most likely be the consequence of burning-out while fasting. Also, the gap between Maghrib and Ishah prayers can be put to good use, not to forget the time after Taraweeh prayers. Remember to drink plenty of water while doing your 30-45 minutes brisk walk on treadmill. Sudden bouts of speeding up and slowing down for ~1min intervals should form the routine of your cardio-exercise.
Apart from making the heart-beat faster, nutritional intake should also be given equal attention. A balanced diet and a combination of carbohydrates, fats and proteins should essentially form part of your Suhur and Iftaar meals. It is also important to take multi-vitamin and mineral pills during your pre-dawn meal. There is a large amount of nutritional value and benefit in breaking your fast with dates, besides it’s a Sunnah. This can be attributed to their special blend of glucose and other sugars which improve digestive properties of the stomach. Plenty of fruits, vegetables, dry fruits, juices, and other ‘Sunnah foods’ as listed according to this website should form a part of the daily meal plan:
May Allah give us the strength and ability to perform abundant good deeds in the best manner possible, devote our maximum time to His worship and may He multiply our goods and forgive our false, short-comings and mistakes. Ameen.